Effectiveness of Whey Protein Supplement in Resistance Trained Individuals


In order to promote a more anabolic environment and maximize muscle protein synthesis along the day, an eating pattern behavior involving frequents meals (every 3 to 5 h) containing 17 to 20 g of high quality protein (200 to 250 mg/ kg) providing 8 to 10 g of EAA (90 to 110 mg/kg) and about 2 g of Leucine (20 to 25 mg/kg) have been recommended. Special attention should be given to the periworkout hours where the ingestion of whey proteins combined with carbohydrates, creatine monohydrate (0.1 g/kg/d) and other proteins sources such as casein before, during and after workout have been shown to improve training adaptations and enhance the recovery process. However, when considering that the training conditions (workout volume, organization, number of exercises) used in the available studies are substantially different than what athletes actually perform. Optimal whey protein supplementation protocols need to specifically be based on the regular resistance training workout organization and would probably need to consider other doses and timing strategies than what is currently recommended.


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